Workout Log

[MrS]

Why aren't you increasing the squat weight?

 

[yungahdubz]

If you mean the workouts where i did 36kg twice, it's cos i hadnt' been working out consistently that week, and when i did a warmup set it felt really heavy, and i did'nt want to stall as i didn't have a squat rack.

And if you mean why i've done 30 kg last workout, its beacuase i did a set of 20 instead 5 sets of 5 like usual.

 

[future_strongguy]

Squats and milk is good but you may have to drop the other exercises and only do dips, pull ups, and chin ups. Time will tell

 

[yungahdubz]

Really bad workout today

Squats - 3x5 - 38.2kg

• Im quite happy about this as i'm now squatting over 100lbs(the bar weighs 10 kg, but dont want to change all the results), but I'm pretty sure i was doing something wrong form wise because on the way up the sides of my legs started to ache, this has happened before, but not for a while. I didn't complete the last two sets because i didn't want to get an injury, although im sure i could have. It also happened when i was doing standing hip flexor stretch as i let go of my legs. they were aching where it says "Long péronier latéral" on the left leg in the picture, on the opposite side of the calf muscle. http://www.medecine-et-sante.com/gimages/muscles-membrinf.jpg

Overhead Press - 1x5 - 32.5kg

Bent-over Barbell Row - 1x5 - 32.5kg

Negative Dips - 6/6/5


Terrible workout overall

 

[yungahdubz]

Squats - 1x20 - 32.5kg

• Did a set of 11, took the barbell off my back for about 20 secs then completed the rest of the reps.
  
• Properly out of breath after these
  
• I'll be doing hack squats from now on with consistent sets and reps.

Overhead Press - 5/5/5/4/1 - 32.5kg

• Surprised about these, didnt think I'd get as many reps.
  
• Think i may have been able to get the 5th rep on 4th set but messed up with balance.
  
• 1st rep on last set i got really light-headed and everthing went black. I held the barbell up in the air for a couple of secs to see if it would go away but it didn't. I just put down the barbell and didn't try anymore.

Bent-over Barbell Rows - 5/5/5/4/3

• Think i may be jerking my body up a little to pull the barbell up, will have to check next workout.

Finished off with 3x10 push ups to see what my push up strength was like as i have GCSE PE practical exam on tues.

 

[yungahdubz]

Had 2 weeks out of lifting and i can really feel the toll its had on my results.

Hack Squats - 5x5 - 41.5kg [

• These didn't feel to hard, much easier than back squats. Back of my legs are red though from the barbell scraping them.

Overhead Press - 5/4/0/0/0 - 32.5kg

• Thought i wouldn't perfom well on these, but not to this extent.

Bent-over Barbell Rows - 1x5 - 32.5kg

• Terrible.

Deadlift - 1x5 - 55.1kg

• This felt much harder than i expected

Every part of me seems to have declined in strength and toughness, even my hands are burning more from the knurling.

 

[I-tallionStallion]

If you are coming off a two week vacation, you should not come in and lift as heavy as you can possibly can. Do a deload, like 80% of your max on every exercise. Strength will return a week later. Prepare for soreness though...haha

Don't be so hard on yourself dood

 

[yungahdubz]

Hehe, yeah cheers.

Dunno why, ever since i started lifting, ive just become really competetitive. Like i make a competetion out of evrything, retarded things like who's got the best coursework, whos got more frinds, whos faster at running, who cooler ... stupid ****.

Ill try the 80% deload though

 

[yungahdubz]

Hack Squats - 5x5 - 50.7kg

• They still feel pretty easy, my weights only go upto 55kg or so, any idea on how to increase the intensity?

Overhead Press - 5x5 - 30kg

• These, again, felt harder than i expected.

• Didn;t deload too much because im hoping to get to 35kg by the end of the month.

Barbell Rows - 5x5 - 30kg

Push-ups - 3x10

• Doing push ups instead of negative dips until i build up enough strength to do a fair amount of dips

 

[yungahdubz]

Hack Squats - 5x5 - 57kg

• these felt easy as ****, only thing i can feel being worked are my abs on the 1st rep of eadh set.

Overhead Press - 5/5/5/4/1 - 32.5kg

• I was hoping to get 3 sets, and almost got 4, so happy with these.

Deadlift - 1x5 - 57kg

• Felt much easier than last workout

Didn't do barbell rows, did a warmup set and one set using 32.5kg but fell asleep during my rest after the first set because i've been knackered all week and i ended up working out at like 00:00

 

[yungahdubz]

Hack Squats - 5x5 - 60kg

Overhead Press - 5/5/5/5/2 - 32.5kg

I'm going to raise the weight next week as i beleive i could have gotten 5x5. Only reason i didn't was because the day before this workout, i was ohp'ing and benching with mates. Found out my max bench was 45kg(thought it would have been higher) and max ohp was 47.5kg, still got quite a way to go to get the 1x bw ohp.

Barbell Rows - 30kg - 5x5

Kept it on the same weight as last time because when i tried 32.5 i felt my form diminishing.

Elevated Push-ups - 3x10

 

[Drum&Bass]

I love how your exercises are split up.

 

[yungahdubz]

Summer's coming, so i'm going to add reverse crunches at the end of my routine, 3x10.

I think i need to do these anyway cos i think i've got a pretty weak core. At around 138lbs, 5"9.5 my abs are pretty much non exsistent, and you can just about see a 4 pack if i tense.

I'm curious as to what they'll look like though, as ive got uneven/non aligned abs.

 

[yungahdubz]

Had loadsa **** on such as holidays, injuries, going out and exams.

My last exams of the year are tomorrow so i'm looking to get back into strength training.

Prior to my 3 week break, in regards to strength training, my main priority was strength. I wasn't focusing on form/technique as much as i should have been and was just being a bit of a retard really, letting my ego take over.

During that time i was suffering from trap/ lat/ neck/ lower back aches, and still do now.

From now on, I'm going to start again, with form as my main priority. I'll also be doing some of the stretches Medhi (from Stronglifts) recommends to fix back aches.

 

[yungahdubz]

Box Pistols - 5x5 - 20"

• Balance was a bit of an issue, and i think i was jerking forwards on some of the reps using my left leg, will raise the height by 1".

Overhead Press - 5x5 - 22.5kg

• Before i didn't used to bring my torse under the bar as i sometimes i went flying backwards lol. This happened a couple of times this workout, is this due to balance or strength?

Bent-over Barbell Rows - 5x5 - 22.5kg

• Made sure i made the bar touch my chest on each rep, did extra reps on a couple of the sets if i didnt get it to my chest.

Push-ups - 11/7/7

• I've lost a lot of strength in my triceps

 

[yungahdubz]

Box Pistols - 5x5 - 21.5"

Felt alright, still finding it hard to balance.


Overhead Press - 5x5 - 25kg

Bent-over Barbell Row - 5x5 - 25kg

 

[yungahdubz]

Box Pistols - 5x5 - 20"

Overhead Press - 5x5 - 27.5kg

Bent-over Barbell Row - 5x5 - 27.5kg

Push-ups - 13/10/10

 

[I-tallionStallion]

how is the overhead Press feeling now?

The box Pistols look an interesting exercise to do...how do you like them?

Also you didn't put the weight up of the on the rows...I want to see your results

btw regarding your last comment on the rows, try to get every rep and touch the chest. If its too hard, lower the weight. Try to get full range of motion...and if you cheat a little, I don't think it will matter.

Make sure you take 3-7 minute rests between sets if you aren't already, waiting a few minutes extra can really make a difference on your lift.

 

[yungahdubz]

OHP is starting to feel heavy now, but i love them, still my favourite exercise .
Don't really feel much of a difference other than that though, change in form doesn't seem to have made any change really, but probably will in the long run.

I quite like box pistols too, much prefer them to squats. I can feel my abs working on them, and my balance is starting to improve aswel i think. I'm gonna start doing these 6x a week now, as reccomened by Stronglifts, now that my body is getting used to working out again, and DOMS is easing up.

However, once i grab a pair of dumbells or start doing them at a low height, i will go back to 3x a week.

Btw, i rowed 27.5kg. Will keep it at this weight and ensure i get all reps to my chest. My biceps are quite **** tbh, they're quite small and cant lift much :/ .

Btw, how long have you been military pressing? Seems pretty impressive

 

[yungahdubz]

Box Pistols - 5x5 - 20"

Overhead Press - 5x5 - 28.5kg

Bent-over Barbell Row - 5/4/5/3/3 - 27.5kg

• Felt like a load of ****, lack of carbs i think, felt hungry whilst doing these.